How many times do you have to re-read the many effective diets that help a person get rid of subcutaneous fat? Do you know why there are more than 10, 000 options for different activities to lose weight in the world? It's very simple: because 90% of them are ineffective. A protein diet is a good choice for weight loss, but can be ineffective if used incorrectly. How to use protein for weight loss with maximum results without harm to health?
How to lose weight on a protein diet?
To get rid of subcutaneous fat, you need to know your body's physiological needs, understand when and where to take carbohydrates and protein, and listen to your body, which gives us a limited number of cravings if we are on the wrong diet.
Undoubtedly, most of you know that if you limit the intake of sweet and complex carbohydrates, it is possible to achieve significant weight loss, the exact figure depends on the percentage of fat in the human body. This can be called a low-carbohydrate diet, which is a very effective way to get rid of fat. The calorie deficit caused by minimizing carbohydrate intake is completely filled with fat. For this reason, people lose weight by limiting the use of carbohydrates in their diet.
What happens if we completely eliminate carbohydrates from the diet?
Will we find a better way to lose weight? Our answer: of course, yes. This diet was especially popular in the golden age of bodybuilding and was widely practiced by Vince Gironde. Just look at the picture and it will be immediately clear why he recommended it. One of the best, according to many nutritionists, effective protein burning methods is a protein diet.
Protein Weight Loss Diet is a carbohydrate-free diet consisting only of protein foods and body fats. Carbohydrate calories are completely compensated by animal protein. This approach allows you to get rid of fat as effectively as possible, as well as speed up metabolism and protect muscle tissue as much as possible.
Many diets practically ignore the last two aspects: their main goal is to reduce the daily calorie intake, which does not have a very positive effect on the condition of someone who loses weight.
A sharp decrease in calorie intake is perceived by the body as a threat to life, begins to slow down the metabolism and transports all the food consumed to the subcutaneous fat using muscle fibers for energy consumption. Thus, at the end of this method to lose weight, a person creates the ideal conditions for gaining weight and does everything to burn muscle mass. Hope you lost the urge to try the popular mono diets now?
Basic principles of protein diet
When we create an environment that is completely devoid of carbohydrates, ketone bodies begin to release subcutaneous fat, the main source of energy for the brain and nervous system.
To make it clearer, it is necessary to explain that all the foods we eat contain more or less three nutrients, and that each of them performs its own function to support the body's life. These are fats, proteins and carbohydrates:
- Proteinis a building material for our body because energy is rarely used.
- Fatis energy stored for emergencies, and fat is also used to protect internal organs.
- Carbohydratesare completely responsible for supplying energy to our body.
Now that we are hungry, is it clearer that we want to eat sugary or complex carbohydrates? Because carbohydrates are the main source of energy for our body, and proteins and fats are stored. That's why you want to eat exactly sweet and complex carbohydrates in your daily life: this is the most effective way to provide the body with energy. Therefore, people do not like to eliminate carbohydrate foods from the diet. The body does not understand that a person deliberately excludes the main source of energy. Your body thinks you are in a difficult life situation and hunger is expected. If carbohydrates do not start to flow as soon as possible, the body will have to open up its fat reserves immediately.
What happens if you continue to limit your carbohydrate intake?
Initially, your body will use all the glycogen stores that will last for a short time, and only then will it switch to a completely autonomous diet due to proteins and fats. There are many positive reviews from people who have achieved incredible results thanks to this method of weight loss on a protein diet. To be honest, everyone in the diet world has a foundation for the protein method to lose weight. Read any mono-diet carefully and you will see the basics we covered in our article between the lines. Of course, if the author of the diet you are going to read presents it correctly.
It is important to add that putting about 50 grams of carbohydrates in a strict protein diet will not increase a person's blood glucose. This means that the body will continue to be nourished with adipose tissue to maintain a positive energy balance in the body.
Should you eliminate carbohydrate intake from a protein diet?
This result is very positive and has a small negative. On the plus side, complete elimination of carbohydrates leads to rapid depletion of glycogen stores, which motivates the body to use fat stores as soon as possible. And the reason for everything is our old friend insulin. The presence or absence of it determines what kind of energy the body will expend. Here, everything is simple: the less carbohydrates you eat, the less insulin is secreted. An increase in this hormone completely blocks the process of lipolysis (breakdown of adipose tissue). It can be concluded that a protein diet eliminates the increase in insulin and activates the full effect of lipolysis.
What is the main disadvantage of a protein diet?
Where should fiber be consumed, at least in rare cases, to maintain the normal functioning of the digestive system? True, in carbohydrates. Failure to do so can lead to problems such as constipation, which is completely unpleasant news. Therefore, we strongly recommend that you do not exclude vegetables such as cucumbers, tomatoes and cabbage from your diet on a protein diet. They will keep your gastrointestinal tract fully functional.
Harm of a protein diet
The harm of a protein diet can only occur when you start consuming excessive amounts of protein and completely eliminate fiber from your diet. And all these movements will be applied for a long time, and then the body will begin to malfunction. We recommend that you consult your doctor and dietitian before using the above scheme. Because there is an important list of diseases in which the consumption of only protein foods is unacceptable. Good health to everyone and finally have the most attractive face of your city.
How much is a protein diet?
- There is an option for a regular diet: for a long time you consume only protein, healthy fats and fiber.
- Strong dietis used only on training days. You provide a carbohydrate load about two hours before training to provide glycogen and significantly increase your training intensity. A protein diet on all other days.
- Cyclic use of a protein diet. This option provides a carbohydrate load once a week during the day. This will help maintain maximum muscle mass and further increase metabolism. This is the way we recommend you to use anyone who wants to make the body worthy of the spirit. You can try and choose the most suitable option for you.
What to eat with a protein diet: food
If we say that these should be foods with animal protein, the answer will not surprise you. It is best to use lean meats such as veal, beef, chicken breasts and rabbit. Choose non-fat foods from dairy products, but you should not eat only low-fat kefir. Up to 10% fat content is quite appropriate. This is normal, no need to worry. "Remember, fats burn in a carbohydrate fire. " Make sure you eat fish: it's not only a source of protein, but also a source of healthy omega fats. Do not forget about eggs as a criterion for assimilation among all the above products.
There should be between 5 and 10 meals a day, in fact, how good it is. For this reason, all foods should be prepared in the morning and evenly distributed in containers: this allows you to open a container with food at any time of the day and take the required amount of food.
Sample menu for the week
The 7-day protein diet menu may look like this, or it can be extended to 14 days.
Monday
- nonfat cottage cheese packaging;
- jar of yogurt, 1 grapefruit;
- 2 chicken breasts, broccoli, half a glass of kefir;
- a bowl of yogurt, grated medium carrot;
- 1 liter of still mineral water, a glass of natural apple juice.
Tuesday
- yogurt, green apple;
- 100 grams of meat, cheese, tomatoes, 1 bell pepper;
- 200 grams of fish, celery salad, carrots and apples;
- Cabbage salad with 2 boiled eggs, parsley and lemon juice;
- 1 liter of water, 1 glass of currant juice.
Wednesday
- yogurt, a glass of strawberries;
- a spoonful of cereal with chopped parsley, red pepper and tomato paste;
- 2 chicken breasts, a cup of spinach, half a cup of kefir;
- any stew, pumpkin, 1 tomato, 2 tablespoons dill (you can mix vegetables and add 2 tablespoons olive oil), 2 slices of ham;
- 1 liter of water, a glass of orange juice.
Thursday
- nonfat cottage cheese packaging;
- a glass of kefir, ½ a cup of raspberries;
- 200 g stew, 1/3 cup milk, carrots;
- Cabbage salad with 2 eggs, red pepper and parsley, seasoned with lemon juice;
- 1 s. water, a glass of currant juice.
Friday
- yogurt, 2 tangerines;
- granular cottage cheese (1 packet);
- 200 g of sea fish, tomato, red pepper and parsley salad, yogurt;
- granular cottage cheese (1 packet), carrots, green apples;
- 1 liter of water, a glass of orange juice.
Saturday
- 100 g of cottage cheese, skim milk;
- a glass of kefir;
- 2 chicken breasts, beans, yogurt;
- 2 slices of ham, broccoli, 1 egg, 2 tablespoons corn;
- 1 s. water, a glass of currant juice.
Market
- a glass of kefir, ½ a glass of raspberries (or other fruit);
- grain curd, ham slice;
- cooked chicken liver, salad with lemon juice, apple;
- yogurt with fruit;
- 1 liter of water, a glass of apple juice.